Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on the machine with your back straight and feet flat on the floor. Adjust the seat so your shoulders are aligned with the machine’s pivot point. Place your arms against the pads or hold the handles, depending on the machine design. Keep your elbows slightly bent and grip relaxed. This is the starting position. Lift your arms out to the sides until they are at shoulder height. Pause briefly at the top. Lower your arms slowly back to the starting position. This is one rep. Repeat for the desired number of reps.
Start light to focus on proper form before increasing weight. Avoid using momentum, lift and lower with control. Keep your shoulders down and relaxed to avoid shrugging. Keep a slight bend in your elbow to protect your joints. Pause briefly at the top to increase muscle engagement. Exhale as you lift, inhale as you lower the weight.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.